45o Leg Press Research Articles

Muscle Hypertrophy and Strength Adaptations to Systematically Varying Resistance Exercises

ABSTRACT We compared the effects of varied and constant resistance exercises on muscular adaptations in young women. Seventy young women (21.8 ± 3.4 yrs, 62.0 ± 12.3 kg, 162.3 ± 5.7 cm) were randomly divided into two groups: constant resistance exercises (CON-RE, n = 38) or varied resistance exercises (VAR-RE, n = 32). The resistance training (RT) was performed thrice a week over 10 weeks. CON-RE performed a 45º leg press and stiff-leg deadlift in every training session, while VAR-RE performed 45º leg press and stiff-leg deadlift in the first training session of the week, hack squat and prone leg curl in the second, and Smith machine squat and seated-leg curl in the third. Both groups performed two sets of 10–15 repetitions maximum per resistance exercise. We measured the muscle thickness of the thigh’s anterior, lateral, and posterior aspects by ultrasonography at different muscle sites (proximo-distal). Muscular strength was analyzed from the one-repetition maximum (1RM) tests in the 45° leg press and leg extension (non-trained exercise). The muscle thickness increased similarly in both groups for all muscles and sites (CON-RE: +7.8–17.7% vs. VAR-RE: +7.5–19.3%, p > .05). The 1RM increased similarly in both groups (CON-RE: +24.4–32.1% vs. VAR-RE: +29.0–30.1%, p > .05). Both RT routines resulted in virtually similar muscular strength gains and hypertrophy. Therefore, both strategies should be considered for the improvement of strength and muscle growth.

Efeitos do treinamento de força em dias consecutivos e não consecutivos nas respostas hormonal, neuromuscular e morfológica em homens treinados recreacionalmente

abstract The purpose of the present study was to investigate the effect of two recovery periods between consecutive and non-consecutive days in strength training sessions on hormonal, neuromuscular and morphological variables in recreationally trained men. Nineteen young men completed the study and were randomly divided into two groups: 24R, 24-hour recovery group (n = nine) and 72R, 72-hour recovery group (n = ten). The strength training program (RT) lasted six weeks with two serial routines, with a weekly frequency of four times. The saliva sample was collected once a week in the morning to determine salivary testosterone. The 1RM, jump against movement and body composition tests were performed in the pre- and post-training periods. As for salivary testosterone, there was no significant effect with respect to time and between groups. Both groups improved maximal strength in terms of intervention time in the barbell bench press and in the leg press 45º, not differing between groups and body composition showed significant interaction in time to body fat percentage ∆% = -14.6 ± 10.0 (24R) and -17.2 ± 10.9 (72R); p = 0.00, fat mass ∆% = -13, 7 ± 9.2 (24R) and -18.2 ± 13.0 (72R); p = 0.00 and fat-free mass ∆% = 3.5 ± 2.7 (24R) and 2.5 ± 2 .8 (72R), p = 0.00. The recovery periods 24 and 72 hours between sessions induced similar responses in the parameters investigated in recreationally strength-trained men.

Effect of a fruit and vegetable drink on muscle recovery after resistance exercise

Objective: To evaluate the effect of fruit and vegetable drink supplementation on muscle recovery after resistance exercise. Methods: 11 men performed two experimental conditions 12 days apart, in a randomized and double-blind manner: 1) Supplementation with Smoothie - drink based on pineapple, mint, sage, ginger, and pomegranate; and 2) Placebo - drink based on artificial pineapple juice. Participants ingested 400 mL of Smoothie or Placebo drinks daily for 9 days, starting one week before performing the exercise (10 sets of 10 unilateral maximum repetitions in leg press 45º). The perceived subjective recovery (PSR), thickness (MT) and soreness (MS) in the anterior thigh muscles, and maximum isometric strength (MIS) were measured before, 24, 48, 72, and 96 h after exercise. Results: There was a reduction in MIS and PSR and an increase in MS 24 h after exercise (p < 0.05). In both situations, MIS returned to baseline values at 72 h (p > 0.05), while PSR and MS returned to baseline values 96 h after exercise. There was no change in MT (p > 0.05). Conclusion: Supplementation with pineapple, mint, sage, ginger, and pomegranate drinks did not accelerate muscle recovery over 96 h after the 45º leg press exercise.

Ischemic Preconditioning with High and Low Pressure Enhances Maximum Strength and Modulates Heart Rate Variability.

Background: The application of ischemic preconditioning (IPC) to resistance exercise has attracted some attention, owing to increases in muscle performance. However, there is still no consensus on the optimal occlusion pressure for this procedure. This study compared the acute effects of IPC with high and low pressure of occlusion on upper and lower limb maximal strength and heart rate variability in recreationally trained individuals. Methods: Sixteen recreationally trained men (25.3 ± 1.7 years; 78.4 ± 6.2 kg; 176.9 ± 5.4 cm; 25.1 ± 1.5 m2 kg−1) were thoroughly familiarized with one repetition maximum (1 RM) testing in the following exercises: bench press (BP), front latissimus pull-down (FLPD), and shoulder press (SP) for upper limbs, and leg press 45º (LP45), hack machine (HM), and Smith Squat (SS) for lower limbs. The 1 RM exercises were then randomly performed on three separate days: after a high pressure (220 mmHg, IPChigh) and a low pressure (20 mmHg, IPClow) IPC protocol and after no intervention (control, CON). Heart rate variability was also measured at rest, during and after the entire IPC protocol, and after the exercises. Results: Maximal strength was significantly (p < 0.05) higher in both IPChigh and IPClow compared with CON in all upper- and lower-limb exercises. There was no difference between the two experimental conditions. No significant differences were found in the comparison across the different experimental conditions for LFnu, HFnu, LF/HF ratio, and RMSSDms. Conclusions: IPC performed with both high and low pressures influenced heart rate variability, which may partly explain the maximal strength enhancement.

Elderly perform lower number of repetitions maximum than young at low instead high load resistance exercise

Aging process is characterized by reduction of muscle mass and strength, named sarcopenia. To attenuate these declines, resistance training has been purposed. The use 1RM test has been applied to define the maximal strength and prescription of exercise. Otherwise, it is not safe and it has not shown good practical applicability. Thus, the present study aim to compare the repetitions number for high and low load resistance exercise performed until failure between a young and elderly men groups. Methods: We compared (Mann-Whitney test) the repetitions number performed until muscle failure by 9 young and 9 elderly men at four sets 45ºleg press exercise for high (80% 1RM) and low load (30% 1RM). Results: Both groups reached maximum values for rate of perceived exertion, ensuring the muscle failure were achieved and no differences were seen between groups. The repetitions numbers were higher for young men with similar delta of reduction throughout sets between groups at low load resistance exercise. Otherwise, the delta of repetitions number reduction throughout sets at high load resistance exercise was higher for young men than elderly. Conclusions: We conclude elderly people need to perform lower number of repetition to reach muscle failure and thus achieve the desired training stimulus, mainly in low load resistance exercise. Furthermore, as they have better resistance to fatigue along sets the reduction of repetition number along sets is lower for them mainly when high load resistance exercise is performed.

Periodização ondulatória diária versus ondulatória semanal sobre força máxima e potência de membros inferiores: um estudo experimental longitudinal

Introdução: A periodização no treinamento de força é necessária para obtenção de maiores ganhos das diferentes manifestações da força à medida que o treinamento avança.&#x0D; Objetivo: Comparar dois diferentes modelos de periodização sobre a força máxima e potência utilizando por um período de 24 semanas.&#x0D; Métodos: Estudo experimental, com amostra por conveniência, do qual participaram 12 jovens adultos (20-45 anos), de ambos os sexos. Os participantes foram aleatoriamente alocados nos dois tipos de intervenção: periodização ondulatória semanal (POS) e periodização ondulatória diária (POD). A intervenção teve a duração de 24 semanas.&#x0D; Resultados: Tanto POD como POS apresentaram melhorias para a força, porém na POD os ganhos foram observados a partir da semana 8 (p = 0,003) e POS a partir da semana 16 (p = 0,004) sem diferenças significativas para os testes de potência. Quanto às diferenças intergrupos, foi observado um tamanho do efeito médio (d = 0,512) na semana 16 para a POD quando comparada à POS no leg press 45º. Para potência, foi observado tamanho do efeito médio no SJT no período pós (d = 0,549) para a POS se comparada à POD.&#x0D; Conclusão: Conclui-se que, comparando-se os métodos POS e POD para otimizar ganhos de força, a POD é mais eficiente, porém, se o objetivo for melhorar o desempenho da potência, a POS pode ser a melhor estratégia.

Postactivation potentiation attenuates resistance exercise performance decrements following aerobic exercise in trained men.

The purpose of this study was to investigate if a post-activation potentiation (PAP) protocol may attenuate the acute interference induced by high-intensity intermittent exercise (HIIE) and on subsequent strength exercise performance in recreationally trained men. Eleven resistance-trained men (age: 25.7±3.7 y) randomly completed three experimental trials: strength exercise (SE) only (4 sets of maximal number of repetitions at 70% on the 45º leg press); concurrent exercise (CE) comprised 5000-m of HIIE at maximal aerobic speed (1:1 effort and pause ratio) followed by SE protocol; CE with post-activation potentiation (CE-PAP), comprised the same CE protocol preceded by one set of 2 repetitions at 90% of 1RM on the 45° leg-press before strength exercise. The number of repetitions performed was recorded for each set and total weight lifted was calculated. The CE condition induced a greater decrement in volume for the leg press compared to SE and CE-PAP in sets 1 (24±21%; 18±25%), 2 (20±21%; 22±22%), and 3 (19±20%; 25±15%), respectively. Total weight lifted was greater after SE (8,795±2,581 kg) and CE-PAP (8.809±2.655 kg) conditions compared to CE (7.049±2.822 kg) (SE vs. CE: P=0.020) and (CE-PAP vs. CE: P=0.010) but there was no significant difference between SE and CE-PAP (P=1.00). PAP using a heavy load attenuated acute interference (total volume during lower-body strength) generated by HIIE protocol, but did not enhance volume compared to SE alone.

Effect of neuromuscular resistance training on the performance of 5-km runners

The study aimed to identify the effect of a neuromuscular resistance training protocol (NRTP) on the performance of 5-km distance runners. This study included 18 male runners (age=29.3±3.2 years, fat percentage=11.3±2.6%, body height=1.77±.04 m, body mass=73.4±4.4 kg, time in 5 km=20.6±2.4 min, training years=4.3±0.7 years). First, volunteers were anthropometrically evaluated, and they performed one-repetition maximum (1RM) 45º leg press (LP) strength test. Second, they performed an incremental protocol in the 45º LP to acquire the electromyographic threshold. Third, they completed a 5-km time trial run (5 km basal). In the fourth session, they performed NRTP in LP. And fifth, the 5-km time trial run was performed at 30 min, 48 h, 96 h, and 144 h post the NRTP intervention. A significant decrease (p≤.05) was observed when baseline values were compared with post 30 min and post 48 h (p=.02 and p=.04, respectively). However, there were significant positive differences in performance (p=.04 for time) when baseline values and post 144 h were analyzed. Therefore, it is concluded that the NRTP can be used by 5-km distance runners to improve their performance with a break of one week between the intervention and test.

Evidence of a Ceiling Effect for Training Volume in Muscle Hypertrophy and Strength in Trained Men - Less is More?

To compare the effects of different resistance training volumes on muscle performance and hypertrophy in trained men. 37 volunteers performed resistance training for 24 weeks, divided into groups that performed five (G5), 10 (G10), 15 (G15) and 20 (G20) sets per muscle group per week. Ten repetition maximum (10RM) tests were performed for the bench press, lat pull down, 45º leg press, and stiff legged deadlift. Muscle thickness (MT) was measured using ultrasound at biceps brachii, triceps brachii, pectoralis major, quadriceps femoris and gluteus maximus. All measurements were performed at the beginning (pre) and after 12 (mid) and 24 weeks (post). All groups showed significant increases in all 10RM tests and MT measures after 12 and 24 weeks when compared to pre (p <0.05). There were no significant differences in any 10RM test or changes between G5 and G10 after 12 and 24 weeks. G5 and G10 showed significantly greater increases for 10RM than G15 and G20 for most exercises at 12 and 24 weeks. There were no group by time interaction for any MT measure. The results bring evidence of an inverted "U shaped" curve for the dose response curve for muscle strength. Whilst the same trend was noted for muscle hypertrophy, the results did not reach significance. Five to 10 sets per week might be sufficient for bringing about optimal gains in muscle size and strength in trained men over a 24-week period.

Effects of resistance training, tai chi chuan and mat pilates on multiple health variables in postmenopausal women

Objective: To compare the effect of two concurrent training methods on the muscle strength, functional autonomy, cardiorespiratory capacity and quality of life (QoL) of postmenopausal women. Material and methods: Thirty-eight volunteers were allocated to two groups: Resistance Training (RT)+Tai Chi Chuan (TC) (n=16), and RT+Mat Pilates (MP) (n=12). For the RT+TC group, RT was linearly periodized twice a week, alternating weekly with TC. In the RT+MP group, RT was non-linearly periodized and alternated with MP in five sessions a week over a period of 16 weeks. Results: Intragroup improvement in QoL was observed for the physical health of RT+MP. The Cooper test showed improvement in the prediction test for both groups. Functional autonomy improved in the following: rising from a ventral decubitus position, rising from a sitting position, walking 10 meters, putting on and taking off a t-shirt (PTTs) and the GDLAM index (GI) in the RT+MP group. For RT+TC, PTTs and GI improved. With respect to strength, there was intragroup improvement in the RT+MP group for all upper limb exercises, knee flexion and 45o leg press. On the other hand, the RT+TC group showed improvements in high shoulder adduction, elbow extension, low shoulder adduction, pec deck pectorals and 45o leg press. Intergroup analysis showed better results in the 10mW test for RT+MP. Conclusion: Both methods showed significant improvements in functional autonomy and muscle strength, as well as maintenance of QoL and cardiorespiratory capacity. Intergroup analysis indicated better results with the RT+MP program.

The Effect of Exercises on Resistin of Post-Menopausal Pre Hypertension Women

AbstractBackground: Emerging evidence suggests a role for resistin in inflammation and vascular dysfunction, which may con-tribute to the pathogenesis of hypertension, but the association between resistin levels and incident hypertension is unknown. The strength exercise can be used to prevent the degenerative processes and inflammation associated with ageing.Aim of Study: To Investigate the effect of strength exercises on serum resistin levels of post-menopausal women.Subjects and Methods: Twenty three sedentary post-menopausal women conduct in this study. The strength exer-cises lasted 12 months and consisted of two week sessions with three sets of 8-12 maximum repetitions and one exercise for each main muscle group. Maximum muscular strength was tested in the following exercises: Bench press, 45o leg press, and standing elbow extension. Serum resistin level was determined using the ELISA method. ANOVA (with repeated measures) was used for the comparisons between periods pre, 6 months and 12 months (p<0.05); Pearson's correlation test was used to evaluate the correlations between resistin X blood pressure, resistin X muscle strength and strength X blood pressure.Results: Women presented the following anthropometric profile: 61.33±3.8 years; height 148.5±32.7cm; body weight 67.56±10.85kg. The Strength exercise decreased resistin levels (30272.4±8100.1 to 16350.6±2404.6pg./mL) and systolic blood pressure (120.5±11.8 to 1 15.8±1 .6mmHg), and increased muscular strength in the leg press 45o (172.3±27.3 to 348.6± 40.8kg), bench press (31.9±4.1 to 41.8±5.6kg) and arm curl (21.0±2.4 to 26.5±2.9kg) after 12 months (p<0.05).Conclusion: Long-term strength exercises increases max-imum muscular strength, decreases systolic blood pressure and serum resistin levels, which are beneficial physiological alterations that reduce the risk for cardiovascular diseases in post-menopausal women.

Efeito agudo da ingestão de cafeína no desempenho da força em mulheres destreinadas

Introdução: A ingestão da cafeína se tornou um importante e popular recurso ergogênico entre diversas populações que visam a otimização do treinamento físico. Objetivo: Verificar o efeito agudo da cafeína no desempenho da força máxima em mulheres. Métodos: 20 mulheres com idade média de 20,3 ± 1,7 anos, sem experiência prévia em treinamento com pesos, distribuídas em dois grupos (G1= cafeína; G2= placebo). Foi avaliada a força muscular através do teste de uma repetição máxima. Resultados: Após a ingestão da cafeína, houve aumento da carga absoluta para o exercício supino reto (sem cafeína = 37,8 + 5,28; cafeína = 39,2 + 6.05; p=0,45), não sendo observado aumento no desempenho para o exercício leg press 45º e para o grupo placebo nos dois exercícios. Conclusão: A cafeína como recurso ergogênico aumentou o desempenho no teste da força máxima para o supino reto, porém não alterou no exercício leg press 45º.

HIGH INTENSITY EXERCISE AND FLEXIBILITY OF THE LOWER LIMBS: DOSE-EFFECT STUDY

ABSTRACT Introduction: Sports scientists have been studying the phenomenon involving different types of exercises and their influence on other activities. Stretching exercises have a negative influence on muscular strength and power output, as do high intensity or long duration cardiovascular training. Nevertheless, several studies have found the opposite to be true Nevertheless, few investigations have studied the opposite. Objective: To determine whether high intensity power exercise influences muscular flexibility in an acute manner. Methods: A sample of forty-three male and female young adults aged between 18 and 28 years, with a mean age of 22.88 + 3.04 years, who have practiced physical activity for at least six months. To determine flexibility, the sit-and-reach test was used. For the high intensity training, a 45º leg press was used. A 10-rep movement was performed at 85% of 1 RM, in both pre- and post-tests. Statistic analysis was conducted using the ANOVA and Scheffer's post-hoc tests, with a level of significance for differences of &lt; 0.05. Results: Comparison of the pre- and post-tests proved to be statistically significant from the baseline from the fourth to the seventh repetitions. Conclusion: Strength exercises at 85% of 1RM seem to significantly increase range of motion in an acute manner, and the growth of this range of motion has a dose-effect response.

Influência do Número de Séries na Hipotensão Pós-Exercício Resistido em Indivíduos Hipertensos Sedentários

Objective: To measure the effect of two resistance training sessions (RT), of equal intensity, but different volumes on the post-exercise hypotension in hypertensive sedentary individuals. Material and Methods: Twelve people (four men and eight women) (54±6.74 years) hypertensive controlled and sedentary, after two weeks of neuromuscular adaptation in Leg Press 45o (LP45), Seated Rows (SR), Leg Extension (LE) and Horizontal Bench Press (BP) and determination of the maximum muscle strength, underwent two random RT sessions. The sessions consisted in performing one or three sets of 10 repetitions with 50% of 1-RM, randomly in the LP45, SR, LE and BP. Systolic blood pressure (SBP), diastolic blood pressure (DBP), heart rate (HR), double product (DP) were measured in the rest, immediately after the last exercise (IALE), 10, 20, 30 and 40 minutes after the end of the RT sessions. The perceived exertion was measured IALE. Results: The results showed that one and three sessions of RT induced similar increases in cardiovascular parameters assessed (SBP, DBP, HR and DP) IALE, however, the session with three sets of exercises induced higher perceived exertion. The post-monitoring exercise up to 40 minutes exhibited significant decrease in SBP, DBP and DP in both RT sessions, which is more consistent and longer duration in session with three sets of exercises. Conclusion: We conclude that RT session with three sets induces a higher post-exercise hypotension effect than a single series session, in sedentary hypertensive individuals. DESCRIPTORS Resistance Training. Post-Exercise Hypotension. Hypertension. Sedentary Lifestyle.

Efeito agudo do alongamento estático e facilitação neuromuscular propriocetiva sobre o desempenho do número de repetições máximas em uma sessão de treino de força

This study aimed to investigate the acute effect of static stretching (SS) and proprioceptive neuromuscular facilitation (PNF) in the performance of repetition maximum (RM) during a training session of force (TSF) for upper and lower limbs. Six sessions were conducted during the experiment period. At the first three sessions, a stretching protocol familiarization was adopted followed by 12 maximal repetitions test and retest. From the fourth session on, the following experimental protocols were applied: a) Static stretching + TSF; b) PNF stretching + TSF; c) specific warm-up with 20 repetitions (30% of 12 RM load) + TSF. The sessions included three sets of 12 RM for each exercise (leg press 45o, leg extension, leg curl and plantar flexion). It was observed significant differences ( p < .05) between the stretching methods to the sum of (RM) of the three sets in leg press 45o, leg extension and leg curl. It was observed significant difference ( p < .05) in the SRM on the three of four exercises at the EP vs. SS and PNF vs. SS situations. Both stretching methods decrease the subsequent strength performance, reducing its levels. Therefore, PNF and SS methods should not be recommended before a training session of force.

The reliability of the one maximum repetition in sedentary, active and strength-trained subjects

The aim of the study was to verify the reliability of one maximum repetition (1-RM) in three different groups, according levels of physical fitness. The sample was composed for thirty subjects (aged 18 to 34 years old) divided in three groups with ten subjects each: sedentary (SG), physical active (PAG) and strength-trained (STG). The subjects were submitted to two familiarization sessions and two sessions of maximum strength test (1-RM1 and 1-RM2) at the following exercises: bench press and 45º leg press. The comparison between 1-RM values was made by two-way ANOVA (test and group) and association between both by intraclass coefficient correlation (p ≤ 0.05). Data presented high correlation values between both tests (from 0.922 to 0.997; p &lt; 0.001), however, significant differences (p &lt; 0.05) was observed between 1-RM1 and 1-RM2 at bench press exercise in SG (56.40 ± 8.00 kg e 57.60 ± 7.89 kg, respectively), PAG (68,80 ± 9,26 kg e 69,40 ± 8,78 kg, respectively) and STG (87.20 ± 19.94 kg e 88.60 ± 19.86 kg, respectively), as well in the leg press in SG (222,5 ± 38,24 kg e 229,50 ± 38,55 kg, respectively), PAG (238.50 ± 26.25 kg e 244.00 ± 24.70, respectively) and STG (321.50 ± 46.19 kg e 336.40 ± 40.44 kg, respectively). It can be concluded that the subject’s level of physical fitness does not appear to be a critical behavior at 1-RM reliability.

Efeito das diferentes fases do ciclo menstrual no desempenho da força muscular em 10RM

O objetivo deste estudo foi verificar o efeito das diferentes fases do ciclo menstrual (CM) no desempenho da força muscular em exercícios resistidos. Participaram do estudo nove mulheres saudáveis, fisicamente ativas, com idade de 27 ± 7 anos, massa corporal 58,2 ± 5kg, estatura 161,1 ± 4,7cm e IMC 20,4 ± 2kg/m². Todas apresentavam CM's regulares (28-31 dias), faziam uso de contraceptivos orais e eram experientes em exercícios resistidos a pelo menos oito meses. Para avaliação da força muscular foi utilizado o teste de 10RM na seguinte ordem: leg press 45º, supino horizontal, cadeira extensora e rosca bíceps. Os testes foram realizados nas três fases do CM: folicular (entre o terceiro e o quinto dia do fluxo menstrual), ovulatória (entre o nono e o 10º dia) e lútea (entre o 17º e o 21º dia). Para a análise estatística foi utilizada a ANOVA de medidas repetidas, os dados analisados no software SPSS 15.0 e o nível de significância mantido em 5% (p &lt; 0,05). Não foram verificadas diferenças estatisticamente significativas nas cargas mobilizadas entre os diferentes períodos do CM em nenhum dos quatro exercícios avaliados. No exercício leg press foi verificado um incremento de 5% na força muscular na fase lútea. Nas demais fases e exercícios essas diferenças não foram observadas. Podese concluir que as fases do CM não influenciam o desempenho da força muscular nos exercícios resistidos, sejam eles uni ou multiarticulares, para grandes ou pequenos grupamentos musculares ou em diferentes segmentos corporais

A Variação do método de incremento de cargas não altera a determinação do limiar de lactato em exercício resistido

Com o objetivo de analisar e comparar diferentes protocolos incrementais (PI) em exercício resistido para a identificação do limiar de lactato (LL), 12 voluntários homens (23,3 ± 1,6 anos) adaptados ao exercício resistido foram submetidos a dois testes incrementais realizados em leg press 45º (LP). Os PI's foram: 1) relativo ao teste da carga máxima (PI%1RM), com incrementos de 19, 28, 32, 37, 41, 45, 55 e 60% de 1RM; 2) relativo ao peso corporal (PI%PC), com incrementos de 17, 33, 50, 67, 83, 100, 117 e 133% do PC. Em ambos os PI's a duração de cada estágio foi de 1 min, sendo realizadas 30 repetições em cada. Durante os intervalos entre cada estágio (2 min para o PI%1RM e de 1 min para o PI%PC) foram coletados do lóbulo da orelha, 25µL de sangue capilarizado, os quais foram depositados em microtúbulos Eppendorff para posterior dosagem das concentrações de lactato sanguíneo [Lac]. Foi possível identificar o LL a partir da resposta das [Lac] nos diferentes protocolos. Não foram observadas diferenças significativas entre o LL determinado por cargas absolutas (PI%1RM - 72,3 ± 12,5 vs. PI%PC - 65,9 ± 11,5kg; p &gt; 0,05) e relativas (PI%1RM - 32,3 ± 4,2 vs. PI%PC - 31,6 ± 4,3%; p &gt; 0,05). Alta correlação foi observada entre os PI's, tanto para cargas absolutas (r = 0,90; p &lt; 0,01) como relativas (r = 0,83; p &lt; 0,01). Concluiu-se que, apesar de modificações realizadas nos protocolos adotados, foi possível identificar o LL em LP na amostra estudada, em que as intensidades relativas e absolutas a esses limiares não diferiram e apresentaram correlação entre si. Sugere-se a identificação do LL em exercício resistido através de protocolo com incrementos relativos ao PC, tendo em vista a vantagem de não ser necessário submeter o avaliado à aplicação prévia de um teste de carga máxima.

Efeito do treinamento de séries simples e múltiplas em indivíduos treinados

The purpose of this work was to compare the effects of training between single and multiple series sessions using the following exercises: leg press 45º (LP), chest press (CP), flexion chair (FC), front pull-downs pulley (LPDP), extension chair (EC), bicps curl (BC) and triceps pulley (TP), in 24. 3 day/weeks sessions. Twenty subjects divided in two groups were trained: GI simple series (25.7 &plusmn; 1.77 years; 177 &plusmn; 6.99 cm, 78.8 &plusmn; 10.75 kg); and G3 multiple series (25.5 &plusmn; 2.46 years; 175.2 &plusmn; 7.22 cm, 74.9 &plusmn; 7.42 kg). They went submited through to 10RM testing and retesting to obtain the load, respecting a 48 hour interval. The comparison between groups showed the following results: (p < 0.05): LP (&Delta;% G3 = 25.04 > &Delta;% G1 = 6.98), MF (&Delta;% G3 = 33.44 > &Delta;% G1 = 6.86), ME (&Delta;% G3 = 53.56 > &Delta;% G1 = 8.13). The 3 day/weeks multiple series training undertaken for 8 weeks, brought significant changes in muscular strength when compared with results obtained from single series, due to more stimulus volume.

Efeitos agudos do alongamento estático no desempenho da força dinâmica em homens jovens

INTRODUÇÃO: O alongamento muscular é frequentemente utilizado nas práticas desportivas, com o objetivo de aumentar a flexibilidade muscular e amplitude articular, assim como diminuir o risco de lesões e melhorar o desempenho atlético. OBJETIVO: Analisar o efeito agudo do alongamento com diferentes tempos no desempenho da força dinâmica de membros superiores e inferiores em homens jovens. MÉTODOS: Participaram da amostra 14 voluntários do sexo masculino com idade de 23 ± 2 anos, peso corporal de 84 ± 10kg, estatura de178 ± 7cm, IMC de 26 ± 2kg/m² e percentual de gordura de 11 ± 3%. Eles foram avaliados com o teste de 10RM em três situações distintas: condição sem alongamento (SA), aquecimento especifico seguido do teste de 10-RM; condição com oito minutos de alongamento (AL-8), uma sessão de alongamento estático com oito minutos de duração, seguido do aquecimento e teste de 10RM; e a condição alongamento 16 minutos (AL-16), 16 minutos de alongamento seguidos dos procedimentos descritos anteriormente. Os testes foram feitos no supino reto e leg-press 45º; os alongamentos foram selecionados de forma a atingir as musculaturas solicitadas nos respectivos exercícios. RESULTADOS: Houve redução de 9,2% da força muscular dinâmica de membros superiores em comparação dos grupos SA e AL16, e entre os grupos AL8 e AL16 (p &lt; 0,001). Em membros inferiores essa redução de força (p &lt; 0,001) foi de 4,8% para AL-8 e de 14,3% para AL-16 em comparação com o grupo SA. CONCLUSÃO: Sessões de alongamentos estáticos efetuados antes de atividades que envolvam força dinâmica possuem a capacidade de alterar negativamente o desempenho dessa qualidade física, acarretando pior rendimento em longos períodos de alongamento.